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WOD

CrossFit WOD, June 23, 2022

By June 22, 2022No Comments

6.23.2022

Warm-up
[3:00-15:00]

400m jog
+
7:00 of
3 push up to down dog
3 Thoracic rotations
3 goblet squat
3/3 cossack squats
3/3 bear plank shoulder taps

Metcon
[15-45:00]
Shockwave (6 Rounds for reps)
Every 5:00 x 6 sets
15/12 cal row
50m Dual KB/DB Front Rack Carry (35s/25s) (25m out and back)
15/12 cal row
20 bear plank shoulder taps

OPEN(RX+): (53s/35s) / Wall Facing Shoulder taps

CC: GRIND
Pick challenging weight for the front rack carries and keep row at 70-80% for all sets

Shockwave BUILD (6 Rounds for reps)
Every 5:00 x 6 sets

10/8 cal bike
50m Single KB/DB Goblet Carry
10/8 cal bike
20 high plank shoulder taps

Cool Down/Stretch
[55-60:00]

lacrosse ball vs. shoulders 5:00

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